MINDFULNESS MONDAY
Merry Christmas week!
Over the last 2 weeks we have been learning about meditation and practicing simple seated and walking meditations. Here is a list to assist you with your focus as you continue on that journey.
Four main objects of attention to help you to focus on the present during meditations:
1) Physical sensations (hot, cold, wind, sunshine, pain, etc). 2) Feelings (pleasant feelings, uncomfortable sensations, etc) 3) Mental state (sadness, joy, peace, contentment, envy, anger, etc) 4) Objects of consciousness (including the 3 factors listed above).
As we are in the final steps with holiday preparations, one thing that is on all of our preparation lists is food- whether it is baking cookies or a dessert, a main feast to share with friends and family, a religious / traditional meal or our normal food preparations. Today we are going to do a different mindfulness activity centered around food.
A suggestion for this week: Mindful eating for 4 minutes. This can be performed with any snack that you choose. Mindful eating means paying attention to what you smell, taste, feel, hear and see while you are eating. When we slow down and enjoy our food, we are able to notice many new things. Begin by picking up your snack- notice the feel of it in your hands, what is its texture like- bumpy, smooth, rough or soft? what is its weight like? In looking at the item what color is it, what shape is it? Does it have a smell- is it pleasant, sweet, sharp, sour, savory? Now move on to actually eating it- but be sure to do so slowly with concentrated attention over a few bites. What flavors do you notice, do they stay the same or change over time as you chew? What is the texture of the food on your tongue? Is there a sound when you bite into the food or as you chew? After you have enjoyed your snack ask yourself if there was anything new that you never noticed before? What did you enjoy the most about the experience?
Happy Holidays! I hope everyone has a safe and happy time with their loved ones!
